Coach Sez and Coach Oscar- Performance and Rehab Specialists | Sport & recreation

Coach Sez and Coach Oscar- Performance and Rehab Specialists

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24.01.2022 Check out this website and test out what you know about food! Some fantastic links and resources on here

24.01.2022 Teaching kids new skills and movements to not only get the best out of their sporting performance, but also improve their physiological and psychological growth and development Here are just a couple of snapshots showing some amazing kids pumping through our recent Athletic Development Camp Contact us if you are interested in individual, group, Sport team or school training sessions We can come to you and provide equipment

23.01.2022 Hey guys! Guess what! We now have an Instagram page Head on over and check it out. Daily posts, videos to come and some curve balls to keep you on your toes!... If there is something in particular you want to know more about, contact us via message or DM on Insta and we will do our best to provide you with the best information available

23.01.2022 Overtraining Syndrome (OTS) To build on yesterdays post on GAS Theory in training, today we are going to touch on the signs and symptoms of over training and what to do once they occur. OTS is defined as "The inability of the body to recover from too intensive exercise". Kreher & Schwartz (2012) state that it "may be caused by systemic inflammation and subsequent effects on the central nervous system, including depressed mood, central fatigue, and resultant neurohormonal ch...anges". So lets delve into this a little deeper...how do you recognise that your body is suffering from OTS? Often, there will be a number of symptoms that occur when you are training. Some of these include: Feeling tired, lethargic, flat or stale Having an elevated resting heart rate Having no motivation The body will be unable to recover Generally, these feelings will occur over a series of sessions as opposed to just during one session. Symptoms that may occur when you are not training include: An elevated heart rate The body feeling achy and sore A higher susceptibility to injuries such as tendonitis A loss of appetite Headaches Frequent illnesses Additionally, there are a number of mental and emotional symptoms you need to look out for including: Insomnia Anger and irritability Depression and moodiness Low motivation Feeling like "you couldn't care less about training" So how do you treat OTS? Generally, you will need to rest and adapt the attitude of "Less is more!". Remember, it is better to be slightly undertrained than overtrained! It is best to consult with an Accredited Coach to structure your training program appropriately to avoid OTS. Important Note: Occasionally, the symptoms and signs of OTS can be similar to that of anaemia and viruses. Thus, if unsure or if symptoms persist, please consult with a doctor

21.01.2022 Don’t get caught up in the hype! Before you start your New Year journey to a better you, give some time to think about who your inspiration is... Who is it? That girl at the gym? That guy who shows up on your Instagram feed daily? ... Here a few points to consider before you decide: Don’t compare yourself to other people. They are not you. They are not on your journey. You are your own competition! The last thing you want to do is compare yourself to other people such as fitness models you want to look like or praise. Often, social media is a highlight reel. You barely see what actually goes on behind the camera. The obstacles. The failures. Realise that no one person is the same. We all have different body shapes and sizes and the truth is, photo shop merely provides a glistening filter over the reality! When setting your goals don’t fall into the trap of wanting to look like others. Focus on yourself and set goals that mean something to you. When you achieve your goals, the feeling will be so much sweeter knowing you’ve beaten yourself!

19.01.2022 Mobility and Functional Flexibility So what’s the difference? Mobility is defined as the ability to move or be moved freely and easily.... Functional Flexibility is defined as the ability to apply sufficient dynamic and ballistic flexibility to perform any movement necessary for a specific activity or sport. Proper muscular strength is a crucial component. Although different, you required both within your program to maintain a fit and healthy body that is able to undertake the recommended exercise guidelines. Recommendations: 2-3 days per week to improve range of motion. Hold each stretch 3-4 times for 20-30 seconds to the point of tension, but not discomfort. Contact us to book in for an individual or group mobility and stretching session today

18.01.2022 Neuromuscular Exercise Training (The last of the major exercise guidelines to include in your weekly regimen) What is it? Exercises designed to improve balance, agility and coordination, proprioceptive exercises and any multifaceted activities such as yoga and tai chi. ... Although these guidelines are emphasised for middle-aged and older adults, due to an increase in falls risks and decline in reaction speed that occurs with age, it is recommended that all ages perform these exercises on a weekly bases. Why? Neuromuscular training can: Improve reaction speed and coordination Decrease risk of falls Correct imbalances Improve general movement Improve core and muscular stability Improve sports performance How many times per week? Spend at least 10-15min 2-3 days/week Examples of training include: Single leg balance (eyes open progressing to eyes closed) Balancing/ performing exercises on unstable surfaces such as a wobble board or Swiss ball (safety first!) Catching a ball whilst on one leg Yoga, Tai chi -martial arts Send us a message if you would like to find out more

17.01.2022 Athletic Development in Kids Helping kids learn the foundations of movement is a passion of ours and we are happy to say that our first Athletic Camp was a huge success! We love teaching kids the basics of movement and watching them get excited when they nail a move ... During the past week and a half we have worked on a number of strength and conditioning elements to assist in their normal sport participation whilst also having a bit of fun! Thanks to everyone who came down! Bring on the next one! Coach Sez and Coach Oscar

16.01.2022 Getting Strong! The second category we will touch on for your recommended weekly exercise is Resistance Training. What is the importance of incorporating strength training into your weekly program?... It helps to increase muscle mass! Research shows that more muscle mass increases your quality of life and life expectancy. Science has also found that those who lift weights have an improved quality of sleep thus improving your recovery and mental alertness (WIN!) It increases your bone mineral density meaning you will have stronger bones and decrease your risk of fractures and breaks. This is especially important for those who are more mature (and wise!). You'll burn a surprising amount of calories! And not just during your workout! Following your workout, your body will continue working hard to replenish itself for all your hard work! You'll look pretty dang good as your muscles tone up! Resistance training is what shapes your body! MYTH BUSTER: WEIGHT LIFTING DOES NOT MAKE FEMALES BULKY! (Post coming soon) The intensity should be 60-80% of 1RM for 8-12 repetitions per set. The muscle should feel fatigued but should not be brought to failure (Nieman, 2011). Recommendation: 2-3 days per week targeting each major muscle group (ensure 48 hours rest between resistance exercise sessions) Please note: These are just general guidelines on resistance training. Keep an eye out for a post with a more in depth look of the different types of strength and training methods

16.01.2022 Monitoring your exercise intensity Ever wonder how hard you are working out? or How to program your workouts to the correct intensity? It's quite simple really, especially with all the technology these days such as Smart Watches and chest straps etc.... 1The first thing we need to workout is your estimated maximum heart rate. (That is the highest rate/output that your heart is capable of beating per minute.) A simple formula to workout your maximum heart rate (HRmax): 220 - your age Obviously due to physiological processes your cardiac output decreases as you age, but remember this is only an estimate. Every individual will have different factors determining how hard the heart needs to work for a set amount of workload etc. From here we can either work out what percentage of our max heart rate we want to work at, or monitor our heart rate throughout the workout and calculate what percentage of your max heart rate you were working at Below is the guidelines (for health) set by ESSA that will help workout your intensity according to a percentage of your heart rate: Light Intensity: Between 40 to 55% of HRmax Classified as: Exercise that does not cause a noticeable change in breathing rate (can be sustained for at least 60min) Moderate Intensity: Between 55 to 70% of HRmax Classified as: Exercise were a conversation can be held uninterrupted (30 to 60min duration) Vigorous Intensity: 70 to 90% of HRmax Classified as: Exercise where a conversation can not be maintained/held (30min duration) High Intensity: 90-100% of HRmax Classified as: Exercise that generally cannot be sustained for more than 10min. What intensity is best for you? What heart rate zone is best for burning fat or increasing fitness or performance? Keep an eye out for posts to come that will address these questions or don't hesitate to contact should you need more information

14.01.2022 Have you followed us on Instagram yet? Apart from those daily posts, you get a couple of sneaky videos and get to see what we get up to from time to time! Follow @coachsez_coachoscar

14.01.2022 We hope everyone is having a fantastic weekend! If today is a food prep day for you, ensure you curb your 3pm hunger pains this coming week by having some protein rich snacks on hand! This combo is a personal favourite ours. YoPro yoghurt topped with protein granola (we use MyProtein brand) or some fresh fruit ... Enjoy the rest of your Sunday and stay cool!

12.01.2022 Let's Build Your Base...Cardiorespiratory/Aerobic Exercise! To expand on yesterdays post on the exercise guidelines, the first topic we will discuss is Cardiorespiratory Exercise. Regardless of your goals are or what sport you play, building an aerobic base is essential in enhancing your performance. Even if you are a power athlete or body builder, your aerobic base can sometimes be the difference between winning and losing!... Cardiorespiratory endurance (otherwise known as aerobic fitness) is "the ability to continue or persist in strenuous tasks involving large muscle groups for extended periods of time" aka. "the ability for the heart, blood vessels, blood and lungs to supply oxygen to the working muscles during exercise" (Nieman, 2011). Aerobic exercise could include things such as brisk walking, cycling, swimming, running, boxing, skipping or hiking. Take the opportunity to expand your horizons and try something different here! Generally, the lower the intensity of the exercise, the longer the duration of the session should be. If you are a beginner, start off slow and aim for 10-15 minutes per session, 3 times per week. If you are more advanced, amp it up and aim for 30 minutes plus per session and increase that intensity! Recommendations: 150 minutes per week (approximately 30-60 minute bouts, 3-5 times per week) Stay tuned tomorrow for Resistance Training Guidelines! If you require any more information on Cardiorespiratory Exercise, please feel free to contact us at any time

12.01.2022 Exercise Prescription for Health There is no one size fits all when it comes to exercise as every individual will have different fitness levels, goals, and means of achieving them etc. However, we can offer you the most recent exercise guidelines to improve your health and wellbeing. ... Below is our summarised pyramid of the American College of Sports Medicine (2011) exercise guidelines for adults. Basically, you should attempt to address each of the four below categories weekly: 1. Cardiorespiratory Exercise 2. Resistance Exercise 3. Flexibility Exercise 4. Neuromotor Exercise In the next couple of posts, we will explore these categories in more depth to help you structure and get the most out of your training. So stay tuned

11.01.2022 We love this quote! It is something we have talked about from Day 1 We are here for our athletes and clients, not ourselves. Fitness and health are industries that require PASSION first and foremost and it’s the desire to help people achieve great things that helps keep that fire burning Photo credit: @performancecoach_wilmot

11.01.2022 Mini Pumpkin Loaves and Homemade Granola Couple of snacks to keep the sweet tooth satisfied Pumpkin Load Recipe by Request: Pumpkin Loaf Recipe ... 1/2 cup reduced-fat Greek yoghurt 1 ripe banana mashed 1/2 cup honey 1 tbsp pumpkin seeds (for top!) 2 eggs 1 cup cooked pumpkin pureed 1 tsp vanilla essence 1/2 tsp salt 1/2 tsp cinnamon 1/2 tsp nutmeg 1 1/2 cup plain wholemeal flour 1 tsp baking soda Mix all wet ingredients together and then add dry ingredients. Place into greaseproof dish and bake for 30-35 minutes at 180 degrees Celsius (shorter time to cook if using mini pans...when the top of loaves are firm but spring back they are ready!). ENJOY!!

08.01.2022 Heading towards the end of your third week of training for the New Year, it might be time to think about giving your body some time to recover next week! Now when we say recover, this doesn’t mean that you have to take the whole week off... It simply means it’s a great opportunity to mix up your training and give your body a different stimulus Not only will your body have time to recover from your usual routine, your mind will thank you for the variety! So mix it up, grab some friends (or your children!) and give your body the treatment it deserves

04.01.2022 The importance of static stretching post workout. Static stretching: One of the most neglected parts of our workout.... the part ‘no one has time for’ But Little do we realise how beneficial static stretching after a workout can be... ... Static stretching can be defined as a stretch held in a challenging but comfortable position for a period of time (approx 10-30sec) (Blahnik, 2004). Majority of research suggests that static stretching post workout can: Significantly improve general & specific range of motion and mobility thus leading to improved function Enhanced emotional and mental focus Enhanced feelings of confidence and well being Improved hydration and elimination of waste Improved sleep Reduction of pain So give yourself that extra 10-15minutes after your workout to have a stretch out specifically targeting the muscles you have just used. If you are uncertain on how to stretch, what stretches you should do, or have painful/niggling areas... contact us and we will be more than happy to help you out or point you in the right direction

03.01.2022 Basic Principles of Training With your new goals in place, you will most likely be raring to get stuck into your training. However, it is important to understand the limitations of the body and how going too hard, too fast can be anything but good! The best way to get the most out of your training is by periodizing your training properly in order to avoid going into exhaustion following extensive training.... The diagram below demonstrates the General Adaptation Syndrome (GAS) Theory (Sayers, 1956). At first, your body will be in HOMEOSTASIS so essentially at a baseline level where you will feel healthy and fresh Once you undertake extensive and intense exercise (as you do with a new training program), your body will go into the ALARM phase and drop into a level of fatigue To deal with this ALARM phase, the body will use an over-compensation mechanism. This means that your body is trying to adapt to this new training stimulus you have put it under. Now, how you decide to treat your body in coping with this new intense stimulus will determine how it responds. OPTION 1: You can provide a resistance to the stimulus by giving your body the rest and recovery you need which will then allow it to come back to Homeostasis at a new improved level of fitness (green line) OPTION 2: You can ignore the warning signs and continue pushing through only to send your body into a state of EXHAUSTION (red line)! Obviously Option 1 is the optimal decision right?! But how do you know the warning signs and symptoms to look out for? Keep an eye out for a subsequent post giving some key points in how to look after your body correctly during these high training load periods. But as always, the best way to ensure you are getting the most out of your body and training program is to seek the assistance and guidance of an Accredited Coach! Contact us for more details